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2017 Wellness Expo
Lincoln Daily News Wednesday, February 15, 2017 Page 39
Perhaps your New Year’s resolution to eat healthy
fell by the wayside during your Super Bowl party.
Maybe you’ve been waiting for the right time to
launch your new eating plan – and that time hasn’t
quite happened yet.
No worries. Any day is a good day to launch
healthier eating habits. Ellen Roth, a registered
dietitian with
Abraham Lincoln Memorial
Hospital’s Memorial Weight Loss & Wellness
Center,
offers these 10 tips to get you started. These
tips are so easy, you’ll have no problems sticking to
them.
1.
Don’t skip meals. Our bodies and brains need
calories on a routine basis throughout the day.
Eating every three to four hours will spread your
calories/energy evenly throughout the day and
prevent you from becoming overly hungry and
succumbing to that tempting plate of chocolate chip
cookies.
2.
Plan ahead. When we fail to plan, we plan to
fail! Fast food and vending machines aren’t nearly
as tempting when a packed lunch is waiting in the
fridge and healthy snacks are within reach. Pack a
bag with weekly daytime snacks to have on hand,
and use dinner leftovers as part of your lunch the
next day.
3.
Eat a balanced plate. Balance is important in all
aspects of life but especially helpful when trying to
adapt a healthier eating style. Choose a plate that
is 9 inches in diameter; divide the plate so that half
contains non-starchy vegetables, one-quarter is
lean protein and one-quarter is a starch or starchy
vegetables. Add a side of fruit or serving of low-fat
milk to round it out. This provides instant portion
control, a variety of vitamins and minerals, and a
mix of complex carbohydrates, fiber and protein to
keep us full for a longer time period.
4.
Eat more fiber. Fiber is a type of carbohydrate
that our bodies are unable to digest, yet as our
bodies try to process it, it keeps us satisfied for
a longer timeframe. Fiber is also helpful for
cholesterol reduction and keeping our bowels
healthy. Add fruits and veggies to round your plate
at meals and snacks, and look for grain products
with 3 grams or higher of dietary fiber per serving
for the most bang for your buck.
5
. Watch for refined sugars. Refined sugars are
hidden in many places these days. Found in things
like beverages, granola bars, cereals and coffee
drinks, they can increase a calorie count but provide
no nutrition in return. Choose foods with less than
10 grams of added sugar per serving.
6.
Stay hydrated. Our bodies are made up of 60
percent to 70 percent water. Drinking plenty
of fluids can assist in controlling calories,
improvement in energy levels, kidney and bowel
health as well as muscle health. Try a glass of water
with lemon or decaffeinated tea to add to your goal
of 64 ounces per day.
7.
Eat slower. It takes 20 minutes for your brain and
your stomach to decide if they are satisfied with
the meal you have consumed. Try setting your fork
down between bites and chewing foods 20 times
before swallowing to assist in portion control and
savoring the foods at hand.
8
. Establish a designated eating area. Eating
meals or snacks in a designated area allows us to
recognize when we are truly satisfied and gives
the brain the opportunity to associate meals with a
specific place.
9.
Keep a food diary. Individuals who keep food
diaries lose more weight and are more successful at
meeting their health goals. Awareness is the key to
change!
10.
Be persistent. Don’t give up! Healthy habits
are not created overnight but rather are steps that
must be practiced each day. Look at each day as an
opportunity to improve the next and celebrate your
successes.
Ten Easy Ways to Start Your Healthy Eating Plan
Brought to you by the ALMH Weight Loss and Wellness Center